Comparing Nutrients in 7 ounces Frozen Turnip Greens And Turnips VS Canned Vegetable Juice Cocktail

Macros Ratio

	Protein	Fat	Carbs
Frozen Turnip Greens And Turnips	39%	7%	54%
Canned Vegetable Juice Cocktail	17%	13%	70%

Macro Nutrients

	Frozen Turnip Greens And Turnips	Canned Vegetable Juice Cocktail	Recommended Dietary Allowance
Energy	1.44% 41.7kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.63% 0.62g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.17% 6.73g	5.9% 7.68g	130g per day for Men 19-50 years
Sugars	NA	7.77% 5.64g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	3.83% 2.78g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 2.7g	g per day for Men 19-50 years
Sucrose	NA	% 0.14g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	8.7% 4.9g	3.3% 1.85g	56g per day for Men 19-50 years

Vitamins

	Frozen Turnip Greens And Turnips	Canned Vegetable Juice Cocktail	Recommended Dietary Allowance
Vitamin A	67.3% 605μg	7.7% 69.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.28% 0.087mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	5.04% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	8.95% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	9.9% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20.3% 81.4μg	10.4% 41.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	57% 51mg	120% 108mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	13.5% 2.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Turnip Greens And Turnips	Canned Vegetable Juice Cocktail	Recommended Dietary Allowance
Calcium	22.6% 226mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	11.2% 0.1mg	15% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	40.4% 3.23mg	6.95% 0.56mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	6.9% 0.16mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	6.8% 47.6mg	5.4% 37.7mg	700mg per day for Men 19-50 years
Potassium	4.8% 163mg	10.8% 367mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	22.4% 335mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	5% 185g	5.05% 187g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Frozen Turnip Greens And Turnips vs Canned Vegetable Juice Cocktail:

• Frozen Turnip Greens And Turnips, Unprepared have 8.7 times more Vitamin A, 2.7 times more Vitamin B2 and 2 times more Vitamin B9 than Canned Vegetable Juice Cocktail.
• While Canned Vegetable Juice Cocktail contains 1.9 times more Vitamin B3, 2 times more Vitamin B5 and 2.1 times more Vitamin C than Frozen Turnip Greens And Turnips, Unprepared.
• Both Frozen Turnip Greens And Turnips, Unprepared and Canned Vegetable Juice Cocktail have similar amounts of Vitamin B1 and Vitamin B6 per 7 oz.
• Both Frozen Turnip Greens And Turnips, Unprepared as well as Canned Vegetable Juice Cocktail have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Frozen Turnip Greens And Turnips vs Canned Vegetable Juice Cocktail:

• Frozen Turnip Greens And Turnips, Unprepared have 8.1 times more Calcium, 5.8 times more Iron, 1.6 times more Magnesium, 2.8 times more Manganese, 1.3 times more Phosphorus, 4.5 times more Selenium and 1.3 times more Zinc than Canned Vegetable Juice Cocktail.
• While Canned Vegetable Juice Cocktail contains 1.3 times more Copper, 2.3 times more Potassium and 9.4 times more Sodium than Frozen Turnip Greens And Turnips, Unprepared.
• Both Frozen Turnip Greens And Turnips, Unprepared and Canned Vegetable Juice Cocktail have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Frozen Turnip Greens And Turnips, Unprepared have 5.4 times more Omega 3, 4.8 times more Fiber and 2.6 times more Protein than Canned Vegetable Juice Cocktail.
• Both Frozen Turnip Greens And Turnips, Unprepared and Canned Vegetable Juice Cocktail have similar amounts of Carbohydrate per 7 oz.
• Both Frozen Turnip Greens And Turnips, Unprepared as well as Canned Vegetable Juice Cocktail have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.